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World-Class Fitness in 100 Words




*Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.*Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.*Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.*Regularly learn and play new sports.— Greg Glassman, founder of CrossFit "What is Fitness?"

Friday, August 26, 2011

4:30p
Buy In: 
General Warmup
Hib Mobility

Strength: Back Squat 5x3 +
225x3   235x3   245x3   255x3   265x1(F on 2)   275x1

Rest 1 HR (Mobility Work in between)

6:00p
Buy In: 
General Warmup
Clean Prep

WOD: "Black and Blue" (CFNE)
10 Power Cleans 135#
10 Burpees
Time: 5:50

Cash Out:
Lever Holds
L Sit Holds
GHD Situps
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